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KEY MOVEMENT SYSTEM
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This chapter will assist you as you develop the strength and skills necessary to support static and dynamic movements in Breakin.  While skills are made up of many aspects, these movements and positions presented below are essential to gain balance, mobility, and coordination for the ensuing Breakin Foundation.  Understanding body tension, proper form, and body mechanics, the practitioners create shapes to maximize balance, power, and movement efficiency. It’s important to reinforce these shapes during each practice.

PATS

Plank. A-frame. Tabletop. Squat.

The BTR Key Movement System is made up of these four base positions that represent the four positions of orientation. All movement, static and dynamic, takes place in and out of these positions.

Course Content

A-FRAME

Step 1.

Step 2.

Step 3.

Step 4.

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A-frame = Inverted

Inverted (position of orientation)

A-FRAME is a shoulder dominant push movement and a good base for developing overhead strength and hip positional awareness for inversions

KMSaframe

PLANK

Prone / Facing down (position of orientation)

PLANK is a chest and arm dominant horizontal push hold which provides a great base for core awareness, specifically bracing your core to connect your upper and lower body in the prone position.

Step 1.

Step 2.

Step 3.

Step 4.

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Plank = prone (facing down)

kmsplank

BREAK SQUAT

Upright (position of orientation)

Break Squat is a total lower body and back extensor dominant push that is important for controlling your drops (transitions from standing to the ground) as well as agility in their front footwork position.

Step 1.

Step 2.

Step 3.

Step 4.

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Break squat + upright

kmsbreaksquat

TABLETOP

Supine / Facing upward (position of orientation)

TABLETOP is a hip pushing/lifting and strengthening position that teaches the glutes and hamstrings to assist in extension patterns prominent in Breakin.  Additionally, this targets upper back and shoulder mobility with arms back in extension.

Step 1.

Step 2.

Step 3.

Step 4.

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kmstabletop

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